A) Deficit deadlifts 6-8 reps @ 30X1; R2-3M (build but stay perfect)
3-4 rounds
– 500/400 m row
– 12 box jumps – SD (24/20”)
– 12 KB swings (heavy)
– 12/9 HR push-ups
– 24 Double unders (72 single unders)
R3-4M; keep the same pace

A1) Back squat 10 reps @ 20X1; R1M
A2) Seated Arnold DB press 10 reps @ 20X1; R2-3M x 3 sets
B) EMOM x 12 min
E: 5-10 kipping CTB pull-ups (can be broken up)
O: 3 heavy front squats x 3 OTB burpees
C) 10 BB ab-rollouts; rest as needed

FS: (185/115, 155/105, 135/95, 115/75)

A) Back squat 3, 2, 1, 1; R2-3M

– End at 90%ish, work front rack position during rest

B) Open workout 15.5 (last one!)

27-21-15-9

– Thrusters (95/65, 65/45)

– Row for calories

C) 3 rounds not for time

– 10 BB abdominal roll-outs

– 10 dislocates

– 1-2 min foam roll

 

A1) Bench press @20X1; 10, 10, 10; R20S
A2) Standing BB curls 12, 12, 12; R30S
A3) Isometric top of pull-up hold ALAP; R3M x 3 sets
+
10 min AMRAP @85%
– 2 Wall walks
– 4 Burpee box jumps – 24/20″
– 6 T2B

A) E2MOM x 12 min:

– 1 squat clean + 1 hang squat clean + 2 front squat

B1) Weighted/Negative pull up cluster 2.2.2 R10S/30S

B2) 14 tough front rack reverse lunges alternating; R2-3M x 3 sets

C) 500m row, R90S, 500m row (as fast as possible)

 

A) EMOM x 8 min
– 2 split jerks at 75% off rack
+
For time:
2,4,6,8,10 reps of push jerk (155/105, 135/95, 115/75, 95/65)
– Run 200m after each set and after the last

A) Work to a heavy push press in 8 min off rack

B) Build to a heavy clean in 8 min

+

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

 

Thursday 3/19

A1) Deficit RDL x 10 reps (tough but pretty); R30S

A2) Bent over DB row to hip x10-15/side; R2M x 3 sets

B1) DB trap raise 8-10/side @ 21X2; R20S

B2) Banded glute walk (pole to rack); R30S

B3) FLR on rings 45-90 sec; R90S x 3 sets

+

2K row for time